Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
@@1x:
–200m Jog or Row
–10ea ***Lying Leg Swing***
–5ea ***Lying Leg Crossover***
–5ea ***Lying Quad Stretch***
–10ea ***High Plank to Calf Stretch***
@@1-2xs:
–200m Jog or Row
–10 ***Lunge, Lunge, Squat***
–10 ***Scap Pull Up***
–5-10 Push Ups
–3-5 Strict Pull Ups or Ring Row
@@Workout Prime 1x:
–100m Hard Run
–15 Air Squats
–3 Burpee Pull Ups
Metcon
Metcon (Time)
For time:
Run, 800 m
— then —
10 rounds of:
15 Air Squats
5 Burpee Pull-ups
Wear a weight vest, 20/14 lbs.
Goal: sub 20 mins
Cool Down
Metcon (No Measure)
@@Stretch 2xs:
–6ea Eccentric ***Bulgarian Split Squat***
//Eccentric is :06sec down.//